Adarq.org

Just wondering, at a height of 5'10'' and a bodyweight of 210lbs, where are your bf levels at? Because if your bodyfat is >10% I think this is pretty much within the boundaries of lean body mass you maximally can accumulate (genetically) or am I mistaken here?

it's earlier ON THIS PAGE.

Mon 12:30pm
Sept 2, 2013

Full Squats - Paused
455 #77 29/38 on-off 7-2,4-1,3-1,4-1,3-1,1-1,6-2,1 | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
455 x1 Day 1

Calf Raise - Leg Press - Paused
10x45s x20 Day 2

Chins | Dips - Paused
Rest 1 | Rest 4

Cable Rows - Standing One Arm - Paused Reps
100 x20 Day 1

* 9hr sleep. BW 206-208lb. 455x1 went up smoothly ~ 15lbs over it. i will use 465lb tmrw and take a vid. it might be a better idea to keep top singles to 425s even on strong days and after rest 2, use 475. only thing is, if i dont get the 475, i used up 3 good days for that. il rather do it slowly but surely.. 465 first and il see where it goes.
* after 5 skipped days of cable rows, i was able to go straight to 20 paused reps without much trouble. i usually reset at rep 16 to shake off my weakened grip.
* calves found a way to get stronger again. been doing 10x45s each side and its starting to feel doable to go straight to rep 16. usually reset at rep 12-14.
 

Tue 12:30pm
Sept 3, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
465 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 5

Cable Rows - Standing One Arm - Paused Reps
Rest 1

* 9hr sleep. BW 206-210lb. 465x1 went up convincingly. i would have had a grinding 470-475. thought about putting 475 after i had so much power over the 405. would have been nicer but still good knowing that this 465 is still not exponentially heavier than 455 on my strong day. i can get this 465 again tmrw.  8hr+ sleep with strong diet again.

210KG 465x1 Day BW206-210
<a href="http://www.youtube.com/watch?v=OFQFOq5BkFs" target="_blank">http://www.youtube.com/watch?v=OFQFOq5BkFs</a>

Any hamstring work? When's the last time you did some?

BW GHRs at home. high rep ~10-20. never really did them lately. tires my calves. its uncomfortable to have tired calves when doing calf raises with so much weight.

Wed 12:30pm
Sept 4, 2013

Full Squats - Paused
470 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
470 x1 Day 1

Calf Raise - Leg Press - Paused
Rest 2

Chins | Dips - Paused
Rest 1 | Rest 6

Cable Rows - Standing One Arm - Paused Reps
Rest 2

* 11hr sleep in clusters of 5-4-2. preparing for my 3day wed-fri work nights starting later. would be really good if i can still force another 2hr nap later. got strong sleep and diet. i recovered nicely from the 465 yesterday as i powered thru the 405 easily.
* used 470x1 today and got it too from a complete pause but it took a lot out of me. 465 is a good daily repeatable for now. i can't lift this 470 again tmrw even if i get my usual strong sleep and diet. too early. need to stabilize my weight at 208ish. im still 206empty. will probably go for another 24+ singles of 465.
* planned on doing the calf raises and dips but lost interest in anything after the squat. can't fatigue myself too much because my next sleep might not be until 8:30am tmrw.
 

213.6kg 470x1 Day 1
<a href="http://www.youtube.com/watch?v=ZgZMtYm1seo" target="_blank">http://www.youtube.com/watch?v=ZgZMtYm1seo</a>

the bar turning me to a spring after i overdid the top portion of the lift again. (i usually slow down but i feel like bending the bar today)
<a href="http://www.youtube.com/watch?v=OK24if_JASw" target="_blank">http://www.youtube.com/watch?v=OK24if_JASw</a>

  An even heavier weight. 
Man that looked tough and painful from your expression at the top, but form still looking good.

its a good idea to do 465 repeats, you don't want to have to go through that grinding all the time, when you can do something less and a bit more comfortable to help you adapt to 470.

good job man
keep it up.

Yeah the lift is very impressive but when you look at his back this is definitely not what I call "good form". Still, very strong lift! 

Thur 4:30pm
Sept 5, 2013

Full Squats - Paused
465 #1 | 2.3BW goal : 475 @ BW 206-210
315 x1
365 x1
405 x1
455 x1 Day 3

Calf Raise - Leg Press - Paused
10x45s x20 Day 1

Chins | Dips - Paused
BW x20 Day 1 | Rest 7

Cable Rows - Standing One Arm - Paused Reps
Rest 3

* 5+2 hr sleep. 405 was alright. went back to 455 to recover some more from the 470 yesterday.

Damn the rounding of your lowerback and upperback as you push up the weight looks really unhealthy man! Or is this just me? ^^

its the mid-upperback that collapses. nothing feels strained or broken. i did the 455 today coming from that "definitely not a good form" rep. using 95+%RM on a paused rep makes the weight very unforgiving on form errors. if i had my lowerback rounded, id get pinned first before i start to really break something. no way a weight like this would go up with a rounded lower back.

Still.. is it healthy/unproblematic over the long run when your upperback collapses that much? I don't know, but I hardly doubt it... Again I have a lot of respect for that achievement so I'm just trying to help here.

it doesn't collapse, you are seeing things.